I’ve been on vacation with my family and we’ve been in Rosarito, B.C., Mexico a few days visiting family, relaxing and having a great time. Even on vacation I like to stay active. I don’t do anything too hard, but I do stay active.
Running is the easiest way to stay active and if I have access to a gym I’ll go to the gym. In this case I didn’t have access to a gym, but what better way to change it up and workout on the beach! The beach is literally the backyard of where we’re staying.
Here’s what my workout was:
I ran 5K (3 miles). I usually do strength training first, but I ran first to beat the high tide. Otherwise I’d have to run in the afternoon which is not likely because by then we’re out and about.
My strength training consisted of 2 sets of a long circuit.
Standard Push-Ups - 10 reps
Air Squats - 10 reps
Staggered Push-Ups - 10 reps
Split Squats - 10 reps on each leg
Diamond Push-ups - 10 reps
Heisman - 10 reps to each side
Push-ups (extended hand placement) - 10 reps
Side Step Shuffles - 10 reps each side
Diamond Push-ups (extended hand placement) - 10 reps
High Knee Jumps - 20 reps
Make sure to subscribe to my YouTube channel: CoachNilo
Follow me on FB, IG and Twitter: @CoachNilo
#coachnilo #training #vacation #rosarito #beach #pushups #plyometrics #running #cycling #swimming #marathon #triathlon #ironman #suntan
Landmines have been a long time favorite for me. They work more than just shoulders and one has to really engage the core. With limited time, these are great to hit the upper body and core. In this workout I did 3 moves back to back. It took me about 20 minutes to complete my strength training so that I could get my pool time in.
#coachnilo #training #landmines #swimbikerun #swimming #cycling #running #marathon #triathlon #ironman #daddylife
January 2017, I struggled to press 360 lbs. Today, I did 4 sets of 15 reps at 360 lbs. and my 5th set of 12 reps at 410 lbs. The weight isn’t really the focus here. I know people who can press way more than this. In 2016 I couldn’t do an air squat. January 2017 I was at a point where I was getting stronger and healing from a long term knee and Achilles injury. I lost a lot of strength in my legs because of that. But I’ve been patient, consistent and I’ve built and continue to build a strong foundation so that I can get back to how I used to be and surpass it.
Pool was closed today so I improvised a workout. I didn’t go heavy today... kept everything at 15-20 reps. (except for the Nordic Curls). I suck at those!
1. Good mornings
2. Box Squats
3. Step ups
4. Assisted Nordic Curls (I gotta work on these)
5. Pull downs
6. Barbell Rows
7. Straight Arm Pull Downs